Choosing the Best Magnesium Supplement: A Comprehensive Guide

Magnesium, a vital mineral for the human body, plays an indispensable role in over 300 biochemical reactions. Its significance stretches from maintaining nerve and muscle function to ensuring a steady heartbeat.

As we unravel the multifaceted benefits of this “wonder mineral,” it’s essential to start with its natural sources. This article will guide you through understanding the importance of magnesium, emphasizing first on its presence in our daily diet before venturing into the realm of supplements. Read on to explore the power of magnesium and its impact on our health.

The Science Behind Magnesium

Magnesium is the fourth most abundant mineral in the human body and is vital for many processes. It plays a key role in nerve function, muscle contraction, and energy production. The best magnesium supplements can help lower diabetes risk, reduce high blood pressure, improve sleep, diminish migraines, and ease premenstrual symptoms. [1][2]

Recent research indicates that consuming foods high in magnesium, such as dairy, almonds, and spinach, may slow brain aging and reduce dementia risk. Participants consuming over 550 mg of magnesium daily had slower brain aging compared to those with a typical intake of around 350 mg per day. [3]

Top Natural Sources of Magnesium

Foods Rich in Magnesium

Nature offers us a plethora of magnesium rich foods. Leafy greens like spinach and chard, nuts and seeds like almonds and pumpkin seeds, whole grains, avocados, dark chocolate, and bananas are all excellent sources. Other foods like legumes, tofu, meat, and fatty fish also contain magnesium. You can find an extensive list of magnesium rich foods here.

Teas with Magnesium

For those who prefer sipping their nutrients, nettle tea and raspberry leaf tea are good options. These teas not only provide you with magnesium but also come with a host of other health benefits.

When to Consider a Magnesium Supplement

Despite the wide availability of magnesium in food, deficiency is quite common, especially among the elderly and people with certain health conditions, such as gastrointestinal diseases, type 2 diabetes, and alcohol dependence. Symptoms of magnesium deficiency can include fatigue, muscle weakness, and loss of appetite. A supplement might be necessary if you’re not getting enough from your diet or in a group at risk.

Guidelines for Choosing the Best Magnesium Supplement

Purity and Quality

When searching for magnesium supplementation, it’s crucial to comprehend labels and certifications thoroughly. Take the time to carefully examine the ingredients list and ensure that the supplement does not include any unwanted additives, such as artificial colors or fillers.

Types of Magnesium in Supplements

Several types of magnesium are used in supplements. Each type has different absorption rates and uses, so choosing the one that fits your needs is essential.

  • Magnesium Citrate:
    • This form is often used to alleviate constipation.
    • It may also improve arterial stiffness, promoting heart health [4].
    • It’s highly bioavailable, meaning it’s easily absorbed by the body.
  • Magnesium Oxide:
    • Commonly used in supplements, it functions as a laxative and helps with gastrointestinal issues.
    • Despite its high magnesium content, it has a lower bioavailability compared to other forms of magnesium.
  • Magnesium Glycinate:
    • Known for its calming effects on muscles and the nervous system.
    • It can help relieve pain and promote better sleep quality [5].
    • Like magnesium citrate, it also has high bioavailability.
  • Magnesium L-threonate:
    • This unique form of magnesium is believed to enhance cognitive function and overall brain health.
    • It may increase alertness and mental clarity. [6][7]
  • Magnesium Chloride:
    • It can alleviate pain when applied topically, making it beneficial for people with muscle cramps or aches.
    • As a supplement, it aids digestion and has a laxative effect.
    • It is also highly bioavailable.
  • Magnesium Malate:
    • This type is known for its ability to boost energy levels by increasing ATP production.
    • It could be beneficial for those dealing with chronic fatigue syndrome. [7]
  • Magnesium Sulfate:
    • Also known as Epsom salt, it’s commonly used for relaxing baths to soothe muscle soreness and reduce stress.
  • Magnesium Taurate:
    • This form combines magnesium and the amino acid taurine, both of which may protect the heart and improve cardiovascular health.
  • Magnesium Lactate:
    • Primarily used to combat magnesium deficiency, it also supports the heart, nervous system, and digestive system. [4]

Bioavailability

Bioavailability refers to how much of the magnesium in the supplement can be absorbed and used by your body. Some forms, like magnesium citrate, have higher bioavailability than others, like magnesium oxide.

Dosage

To maintain optimal health, adults must ensure they are receiving an adequate amount of magnesium. The recommended dietary allowance for men is 410-420 mg/day, while for women it is 320-360 mg/day. This includes magnesium from various foods, beverages, supplements, and medications.

However, it is essential to note that the maximum amount of magnesium from supplements or medications should not exceed 350 mg daily, as per the upper intake level (UL) guidelines. It’s always best to consult a healthcare professional to determine how much magnesium is appropriate for you.

What to Avoid When Choosing a Magnesium Supplement

  • Fillers and Unwanted Additives: Some dietary supplements may contain non-essential fillers, synthetic colorants, or other additives without nutritional value. Be mindful of these when choosing supplements to align with your health goals.
  • Low Bioavailability Forms: Certain forms of magnesium may not be easily absorbed by your body compared to others. This is due to their lower bioavailability, meaning they are not as readily utilized by your body’s cells. When selecting magnesium supplements, it’s crucial to consider the type that will be most effectively absorbed to maximize health benefits.
  • Misleading Labels: Exercise caution with overblown promises or unclear labeling regarding magnesium content. Access detailed info about the type and amount of magnesium in a product for informed decisions aligning with your health goals.
  • Products Without Third Party Testing: Supplements that haven’t undergone rigorous testing by an unbiased third party might not meet the purity or quality standards they advertise. This lack of testing increases the risk of potential contaminants or ineffective ingredients, which can compromise the safety and efficacy of the product.

Frequently Asked Questions

  • How long does it take to see results from taking magnesium? The duration can vary from person to person, but generally, you might start noticing improvements in deficiency symptoms within a week or two.
  • Can you take too much magnesium? Taking too much magnesium can lead to diarrhea, nausea, abdominal cramping, and even more serious symptoms in extremely high doses.
  • Is it safe to take magnesium supplements during pregnancy? Magnesium supplements can be taken during pregnancy, but always consult your healthcare provider before starting any new supplement regimen.
  • What’s the difference between topical magnesium (like magnesium oil) and oral supplements? Topical magnesium is absorbed through the skin and bypasses the gastrointestinal tract, which can benefit those with difficulty absorbing gut nutrients.
  • How does magnesium interact with other vitamins and minerals, like calcium and Vitamin K2? Magnesium interacts with calcium and Vitamin K2 to support bone health and cardiovascular function.

Best Magnesium Supplement: Wrap Up

To conclude, it’s crucial to focus on obtaining nutrients from natural sources before considering supplements. When selecting magnesium supplements, avoid those with unnecessary additives and less absorbable forms. Don’t base your decisions solely on product labels; instead, do your own research and consult healthcare professionals.

Opt for supplements that have undergone third-party testing for quality assurance. Remember, supplements are designed to supplement a balanced diet, not replace it. Investing in your health extends beyond just buying products—it’s a commitment to your overall well-being.

REFERENCES:

[1] Asbaghi O, Hosseini R, Boozari B, Ghaedi E, Kashkooli S, Moradi S. The Effects of Magnesium Supplementation on Blood Pressure and Obesity Measure Among Type 2 Diabetes Patient: a Systematic Review and Meta-analysis of Randomized Controlled Trials. Biol Trace Elem Res. 2021 Feb;199(2):413-424. doi: 10.1007/s12011-020-02157-0. Epub 2020 May 8. PMID: 32385715.

[2] Köseoglu E, Talaslioglu A, Gönül AS, Kula M. The effects of magnesium prophylaxis in migraine without aura. Magnes Res. 2008 Jun;21(2):101-8. PMID: 18705538.

[3] Alateeq K, Walsh EI, Cherbuin N. Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable sex differences. Eur J Nutr. 2023 Aug;62(5):2039-2051. doi: 10.1007/s00394-023-03123-x. Epub 2023 Mar 10. PMID: 36899275; PMCID: PMC10349698.

[4] Kawano Y, Matsuoka H, Takishita S, Omae T. Effects of magnesium supplementation in hypertensive patients: assessment by office, home, and ambulatory blood pressures. Hypertension. 1998 Aug;32(2):260-5. doi: 10.1161/01.hyp.32.2.260. PMID: 9719052.

[5] Held K, Antonijevic IA, Künzel H, Uhr M, Wetter TC, Golly IC, Steiger A, Murck H. Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. 2002 Jul;35(4):135-43. doi: 10.1055/s-2002-33195. PMID: 12163983.

[6] De Souza MC, Walker AF, Robinson PA, Bolland K. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. J Womens Health Gend Based Med. 2000 Mar;9(2):131-9. doi: 10.1089/152460900318623. PMID: 10746516.

[7] Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672. doi: 10.3390/nu12123672. PMID: 33260549; PMCID: PMC7761127.

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Dr. Linnea Passaler

Dr. Linnea Passaler

Dr. Linnea Passaler has dedicated 20+ years to serving patients, first to a small number of individuals as a successful surgeon and then to thousands of people worldwide as the CEO of a digital health startup. After overcoming her own struggles with a dysregulated nervous system, she created Heal Your Nervous System (HYNS) to empower others in their healing journey. Her combination of neuroscience and somatic work helps those struggling with overwhelm, trauma, burnout, and anxiety to heal their dysregulated nervous systems and thrive.